floFOCUS

Total Body Balance

warm up/poisition (2 sets)

• :30 S/L High Knee Hold
• mini band glute activation
• :30 mini band static hold

primary balance (3 rounds)

• 8 Each Front-Rack KB Reverse Lunge
• 10 Each 1-Arm DB High Pull
• 8 Each s/l Lateral touchDown
  • (3 sec lowering tempo)
• 10 Each Half-Kneeling kb oh press

front squat from the floor

3 x 5 reps @ RPE 6 (Clean from floor to front rack)

Hold Grip, improve front rack poisiton, upright torso

10-min amrap

• 6 each s/a db thruster
• 8 db plank pull through
• 10/8 cal bike

Pump & Sweat

45-min running clock

BENCH PRESS — RPE DROP SET

• 6 @ RPE 7↓ reduce load
• 8 @ RPE 6.5↓ reduce load
• 10 @ RPE 6↓ reduce load
• 12 @ RPE 6

Rest ~2:00 between sets

• 2 sets: 10 MB/DB Bench + 12 Inverted bar/trx Row
• 2 sets: 12 DB Lateral Raise + 12 Hammer Curl + 12 DB Skull Crusher

5 rounds

• 200m run
• 10 Push-Ups
• 8 Bent-Over Rows

Fall Flo Week 1

Push/Pull

2 rounds
10 Banded Good Mornings
10 Banded Hip Thrust

Deadlift 3×5 @ 70–72%
Rest 2:00–2:30

15 min amrap
15/12 cal ski
12 total db hang clean & jerk
9 trx pull ups
6 t2b

HYROX (partner)

• 500m row
• 100ft burpee broad jump
• 500m ski
• 40 db snatches
• 30 cal bike
• 20 sandbag clean

(goal: 3-4 rounds)

For Time: (40-min) w/partner

5 rounds

• 40 cal row/ski
• 30 db box step over (2dbs)
• 20 db push press (2 dbs)
• 10 burpees over dbs
• 400m run *together

MYSTERY WORKOUT

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